Ask about CrossFit 27:17 Gift Certificates!! Great gifts for your friends and family for Christmas!!

Tuesday

Clean and Jerk Tech Work

Wod

On a 2:30 clock for 6 rounds

2 Power Clean

2 Push Jerk

2 Squat Clean

Run 200m

*going to max total rest time, whatever time you have left over during the 2:30 is your rest

If you don't finish the first round in 2:30 minutes just go for max rounds in 15 minutes

The CrossFit 27:17 On-Ramp:

Next Class Starts January 2011!

The following is the curriculum modified from the NorCal Strength & Conditioning / CrossFit NorCal On-Ramp program – Performance Menu Issue 53, June 2009.

WELCOME and INTRODUCTION

“The emphasis of the On-Ramp is on skill development and exposure to our basic movements. It is designed to prepare you to enter our ongoing group classes. We are going to be hammering technique—both to ensure your safety—and success at the next level.”

•We will introduce you to technique and mechanics first, then intensity.

•We will be showing you movements that begin with the relatively non technical and progressively more technical.

•It’s important that you are here for each of the 12 sessions as these movements build on one another.

•There will be a workout at the end of each day which will get progressively more challenging as the course progresses.

•The difficulty of these workouts is ultimately in your hands…the degree that you push yourself will determine how much suffering goes on.The class is called “On Ramp” for a specific reason…we want to ramp you up to the level of intensity and output that is inherent in our group classes.

•Shifts in body composition are one of the most motivating ways to measure success. We highly encourage you to take “Before” pictures at the beginning of the On-Ramp class.

Contact Michael McElroy- michael@crossfit2717.com to sign up! Space limited

Who's going to win the PALEO Challenge!!??

Monday

Front Squat- 5, 3, amrap @ 85, 95, 105%!

+

50 burpee pull ups for time!

Thanksgiving Day WOD

a little homemade Thanksgiving Day WOD in Gulfport before enjoying our Turkey dinner!!!

3 rounds for time:

Burpee-Broad jumps down the pier

Sprint back

Scale wall

5 pullups

15 box jumps

Untitled from Michael McElroy on Vimeo.

Monday

Front Squat- 3, 3, amrap @ 80, 90, 100%... getting heavy!!

+

For time and Reps!

3 min amrap

10 Wall Ball

10 Sit Ups

Rest 1 min

Run 800m

Rest 1 min

3 min amrap

10 Wall Ball

10 Sit Ups

Rest 1 min

Run 800m

Friday-

Dead Lift- 5, 5, amrap @ 75, 85, 95%

+

20 min on the minute

2 Cl & J

6 KB Swings

Box Jumps?....

Thursday

Strength Day!

A1. Ring Dips 7 x 3; rest 10 sec

A2. Chest to Deck Push Ups @ 32X1; 7 x amrap; rest 10 sec

A3. Ring Pull Ups @ 32X1; 7 x amrap; rest 3 min

Final sectionals WOD

Tuesday

"Michael"

3 Rounds

Run 800

50 Back extensions

50 Sit Ups

Wednesday

A. Press 5, 5, amrap @ 75, 85, 95%

B. 3 sets max Pull Ups

+

15 min amrap

5 HSPU

7 Snatch, 95lbs

10 Box Jumps

Who likes seeing your Trainer suffer with you? I did the workout with the 8:30 class once or twice last week. Would you like to see me do the WOD with you more often or would you rather me not do it? Post thoughts to comments..

Back on the 5-3-1.. last cycle!

Monday- Front Squat- 5, 5, amrap @ 80, 90, 100% (5% up from last week, if there was ever a time last cycle that you could not get one rep on the last set then repeat the same %'s)

+

3 min amrap x 4; rest 1 min

10 wall ball

10 toes to bar

Friday

Strength 5, 5, 5 dead lift @ 70%

8 min amrap

4 HSPU

8 KBS

12 Knees to elbow

Great job everyone on MURPH!!

Please check your email if you usually don't check them, important info in there.

Thanks!

Veterans Day!

Thursday

3 x 3 trips box hurdles

Each Class will do a different Hero WOD in honor of the people who sacrifice so much to serve our country!

Tim Gardner swinging the 2pood! another very HUNGRY competitor for the Paleo Challenge!

Tuesday

Power Clean tech work

+

6 sets; rest actively 4 min

10 Power Clean, heavy

10 High Box Jumps

10 heavy KB swings

10 Burpees with high jump

Wednesday

Strength

Press- 5, 5, 5 @ 70%

Pull Ups 5, 5, 5

+

Run 10 x 100m sprints; rest 60 seconds

(rest 10 minutes b/w sets 5 & 6, do 50 knees to elbow during the rest)

Everyone's target for the paleo challenge... Who's going to beat him!>?!?!?!

Deloading Week

Strength

Front Squat @ 70%- 5, 5, 5

+

30-20-10

OH Squats

Ring Dips

The original in this facility...

Friday

Dead Lift- 5, 3, amrap @ 80, 90, 100%

+

12 min amrap

5 SDLHP

10 Push Ups

The original garage set up!

Thursday

Box Hurdles- 3 x 3 trips

+

5 sets on a 3 minute running clock

Run 400m

12 Knees to Elbow

Wednesday

Strength

A1. Press- 5, 3, amrap @ 80, 90, 100%

A2. Pull Ups- 3 x 6

+

5 sets

10 Push Press @

25 Box Jumps

rest 60 sec

Little "Mother/Daughter" Competition.. Who do you think won?

Tuesday

Agility

10 x L-Cone Drill

5 Sets

10 Heavy KB Swings

Sprint 50 m

rest 3 min

Monday-

Warm Up #1 of the month (we'll have two this month)

50 double unders

3 rounds

Hand Stand Practice for a minute (on the wall, free standing, on rings, whatever..)

Hollow Body Position max hold

Single Leg Squats x 5/leg

Strength

Front Squats- 5 @ 80%, 3 @ 90%, amrap @ 100%

+

50 burpee pull ups for time

rest 5 min

Run 1200m

Thursday

No Strength

Handstand Helen

3 Rounds

Run 400m

21 KB Swings

12 HSPU

Friday

Dead Lift- 3, 3, amrap @ 75%, 85%, 95%

+

10 Rounds

15 Walking Lunges

10 Knees To Elbow

Ok guys some of you have asked about PROTEIN, some of you haven't but still need to know b/c you should ALL be taking it POST-WOD. I usually say any kind of protein is good but I've tried something that I really believe works. PROGENEX Recovery. Click the link to the right and type in the code "2717M" to get 10% off your order. This protein is broken down to a much finer state than other protein so it gets into your muscles much quicker (like within 15 min). I would say that I have been training long enough to know when something feels different and this really has made a difference in my recovery.

For instance, a couple days ago I did a heavy squat workout in the A.M. and in the P.M. I did this wod:

6 sets; rest 6 min b/w sets

30 sec amrap CL & J, 135

30 sec amrap Double Unders

30 sec amrap KB Swings, 70#

30 sec amrap Burpees

This 6 min rest really allowed the lactic acid to build up in my legs and by the end of it I was absolutely smoke and my quads were fried! I was like well this is a perfect time to really put this progenex to the test. Thankfully, I had already mixed the drink before that so all I had to do was drink it. I had the drink and stretch a little bit, stood up after about 15 min or so and literally my legs felt recovered. AND I was not sore at all the next day and when I had to hit my conditioning wod of 10 min row, rest 10 min, 10 min row the next morning my legs felt fresh.

So I recommend you to try it. I like the chocolate, I've tested the vanilla and did not like it at all but if you think you'd like it better than go for it. Please let me know what you think if you get it and try it.

Tuesday

10 x 5-10-5 cone drill (agility drill)

+

4 min amrap; rest 2 min x 4

15 KB Swings

20 Sit Ups

Run 100m

Should we run or not?.....

Monday-

Front Squat- 3 @ 75%, 3 @ 85%, amrap @ 95%

+

3 rounds

10 Pull Ups

10 Front Squats, 155/115

10 Burpees

Rest 5 min

Run 800m for Time

Thursday

No Strength

Aerobic Capacity

8 rounds

Run 400m

50 Jump rope

Friday

Strength

Dead Lift- 5, 5, amrap @ 70, 80, 90%

+

Strength Endurance

5 rounds

30 Walking Lunges

10 Ring Push Ups

5 Strict Pull Ups

Wednesday

A1. Press- 5, 5, amrap- 70, 80, 90%

A2. Pull Ups- 3 x 5; weighted

B1. HSPU- 3 x amrap; rest 1 min

B2. Ring Pull Ups @ 31X2; 3 x amrap; rest 1 min

B3. Double Unders- amrap 1 minute; rest 1 min

C. Knees to Elbow- 5 x 10; rest 30 seconds

Monday-

Front Squat- 5, 5, amrap @ 70, 80, 90%

+

30-20-10

Wall Ball

Pull Ups

rest 5 min

Run 1200m

Tuesday

Box Hurdles- 5 x 3 trips through

+

3 rounds

15 KB Swings

Shuttle Run

15 Clapping Push Ups

Shuttle Run

New tank tops are in!!

Thursday-

Hang Squat Snatch- 5 x 3

+

3 rounds

15 Hang Squat Clean

30 sit ups

Friday

Dead Lift- 5, 3, amrap @ 75, 85, 95%

+

10 sets

10 Dead Lift, 135/95

10 Push Ups

Wednesday

A1. Press- 5, 3, amrap @ 75%, 85%, 95%

A2. Pull Ups- amrap x 3

+

1 Min HSPU

2 min Pull Ups

3 min Double Unders

rest 2 min

repeat

Monday-

Front Squat- 5, 3, amrap @ 70, 80, 90%

+

Fran

21-15-9

Thrusters, 95/65#

Pull Ups

rest 5 min

Run 800m for time

Tuesday

3 sets; rest 2 min

10 KB Swings

Run 400m

+

3 sets; rest 2 min

10 burpees

90 sec High Knee Jump Rope

+

3 sets; no rest

15 Push Ups

15 Box Jumps

15 Sit Ups

She said YES!!!

About a year ago I met Reagan Tisdale at a college retreat called the "Journey". On December 10th we went on our first date. Those of you who know me and my personality well pretty much knew after that night I knew who I was going to marry.

That night we went to Canton to look at the Christmas lights. While we were down there walking around the square a man on a bike rode up to us and told us his story and asked for help. I gave him the cash I had on me and told him we would pray for him. He rode off and we prayed out loud for him and his family.

We knew that God was extremely present in our relationship at this time, this moment has been very significant in our lives for numerous reasons. Not to mention after he rode off and I looked in her eyes I KNEW she was the one for me.

Skipping forward to October 8, we were going to eat with my parents in Canton. We park and walk around to the spot on the square where we met our bike friend, we stopped and I prayed for him, his family, and then for us and our future. (the plan was to talk to her after the prayer and then propose) I said amen and immediately got down on a knee and asked if I could lead her for the rest of her life and if she would marry me.... and she said YEESSSS!!!

My parents and her parents got out of a friends car where they had been watching and came and surprised her. After lots of hugs, kisses, and pictures (and slurred sentences, Reagan was having a little trouble putting words together) we headed home for many new surprises of brothers, sisters, best friends, and clients.

We want to thank you all for your support already and thank God for you also. Please pray for us and for God to continue His work in us. We do not want this to be about us. God is in charge, God deserves all the Glory. We want all of our actions and words to be giving Him glory. Pray for wisdom, patience, peace, knowledge, and guidance in our hearts and minds.

Dead Lift- 3, 3, amrap @ 70, 80, 90%

4 rounds

Run 400m

10 single arm KB Swings/arm

or

5 sets; rest 2 min

20 push ups

15 pull ups

20 sit ups

20 squats

20 back extensions/supermans

Did y'all see the competition? Who were you most impressed with? (Don't say me)

Go back and watch the archives at www.live.crossfit.com

A1. Press- 3, 3, amrap @ 70, 80, 90%

A2. Pull Ups- 5, 5, 5 weighted, strict

+

Row 500m

21 HSPU

21 Knees To Elbow

15 HSPU

15 Knees to Elbow

9 HSPU

9 Knees to Elbow